Use MyFitnessPal to track your food calorie. If you are not sure how much to eat, try to insert all your meal into the apps and calculate the total calorie of your day before your first meal. And adjust accordingly based on your macro requirement. You don't need to eat the same food everyday and only take chicken breast and brown rice. Try to include more different type of whole food if possible. At the end of the day, calorie intake is the key and not type of food.

Use MyFitnessPal to track your food calorie. If you are not sure how much to eat, try to insert all your meal into the apps and calculate the total calorie of your day before your first meal. And adjust accordingly based on your macro requirement. You don't need to eat the same food everyday and only take chicken breast and brown rice. Try to include more different type of whole food if possible. At the end of the day, calorie intake is the key and not type of food.

Guys i need guide for my food/supplement intake

My BMR is 1844
My TDEE is 2696
this is the amount calculate from website

My workout & cutting food intake list for 5 times workout per week

Breakfast: 6 spoon of low cholesterol oat + 1 cup of HL milk

Lunch: Brown rice & vege

after lunch 2 or 3 hours: chicken breast 2pcs (jusco type)

during workout: amino x 1 & half scoop (drink while workout untill finish my workout)

after workout: whey protein 2 scoop

dinner: some vege and & meat ( just eat little bit ) no rice.
Please guide me, im 1st time in cutting, i have no idea what to eat to reach the TDEE or not over TDEE

Props on having that BMR and TDEE value. Do you have your macro-intake as well?

You need weighing scale to weigh the food and then use myfitnesspal to calculate the total calorie intake.

I just calculate my calories intake per day, well... its not enough.. it not over 1000 calories   
I have no idea how to reach the target calories around 2300 (from fitnesspal)
should I just eat whatever as long as clean not oily to reach my calories target ? or double up the portion of rice or meat ?

what about Amino x ? how many times per day need to drink ? after breakfast, before workout & after workout ?
or before workout and afterworkout ? OR during workout only...

Forget all supplement at the moment. You can't see any single small result if you didn't check your diet. You DON'T NEED any supplement include whey, casein, amino acid, glutamine and etc...........

Get whole food and fill your macros and calorie. IF you have difficulty in reaching your target protein intake, then consider taking whey to help you reach your protein intake. And it doesn't matter when you take your protein or whatever as long as you eat enough calorie and reach your protein target before you end the day.

Guys,

Did any of you tried Dymatize Isolate Whey "New improved taste"?

Damn this shit is way horrible, taste like artificial sweetener and it leaves a very bad after taste. So damn disappointed as I have been using Dymatize for 2 years and it was great

Sigh

You need to eat. If you don't eat, you cannot recover and built your muscle faster.

Example: After workout, directly consume whey protein. Half an hour later, eat rice and chicken/beef. Before sleep, take protein shake + 2 tbsp peanut butter.

I usually finish my gym around  after that i take 2 scoop of whey and sleep around 11pm do i need to eat before i sleep for better recovery ?

hye is it ok if i substitute rice with 3 slices of whomeal bread for breakfast , lunch and dinner ?

in each meal i do include at least 50g protein

hye is it ok if i substitute rice with 3 slices of whomeal bread for breakfast , lunch and dinner ?

in each meal i do include at least 50g protein